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Do
you often feel weak, fatigued, or sick? Was there ever a time when muscle and
joint pains kept you from doing your work? You may be lacking vitamins.

“Vitamins
play vital roles in bodily functions such as
metabolism, immunity and digestion. Without
sufficient vitamin intake, a person may feel lethargic, be vulnerable to
infection and develop other serious complications that can endanger his/her
health and life.” MediCard president Dr.
Nicky Montoya stated.

Take
note of these essential vitamins that your body needs to function
properly:

Vitamin A. Vitamin A plays a crucial role in bone
growth, reproduction, and immune system health. Vitamin A also improves vision,
reduces the risk of heart disease, and may slow skin aging. However, lack of
vitamin A can cause night blindness and compromises the immune system. Vitamin
A can be found in organ meats, some types of fish (e.g. salmon), carrots, and
sweet potato.

B Vitamins. The B vitamin family is
made up of eight B vitamins: Thiamin, Riboflavin, Niacin, Pantothenic Acid,
Vitamin B6, Biotin, Folic Acid and Vitamin B12. These vitamins help maintain metabolism, muscle tone, and a
sharp mind. They also help form red blood cells.
Poor absorption of B vitamins can result in fatigue, confusion, and
anemia. Skin rashes can also occur. Foods that
are full of B vitamins are seeds like chia and flax, asparagus, and oats.

Vitamin C.Also called ascorbic
acid, Vitamin C is good for strengthening
blood vessels, giving the skin its elasticity, anti-oxidant function and iron
absorption.It isan antioxidant that
promotes healthy teeth and gums. People who don’t get enough Vitamin C often
experience bleeding gums, feeling lethargic, bone pain, and joint pain. Another
sign are wounds that don’t heal or break open after they appear to have healed.
Good sources of
Vitamin C include citrus fruits, bell pepper,
and cucumber.

Vitamin D.Known as the ‘sunshine vitamin’, vitamin
D can be produced in the body with mild sun exposure. Ten to 15 minutes of
sunshine three times a week is enough to produce the body’s requirement of
vitamin D because it stimulates Vitamin D production. Vitamin D helps the body
absorb calcium, which is needed for the normal development and maintenance of
healthy teeth and bones. Apart from spending a few minutes out in the sun,
vitamin D can also be found on eggs, fortified milk, fish such as tuna, and
mushrooms.

Calcium.Almost all calcium is stored in bones and teeth, where it supports
their structure and hardness. Calcium also helps the blood clot, nerves
send messages, and muscles contract. When a person doesn’t get enough calcium,
he/she increases the risk of developing diseases such as osteoporosis and
calcium deficiency disease or hypocalcemia. Aside from milk, calcium can also
be acquired in yogurt, cheese, sardines, and soybeans.

Vitamin K. This vitamin plays a key role in
helping the blood clot thus preventing excessive bleeding. Vitamin K is also
important for developing essential proteins for the blood and bones. However,
insufficient dietary intake, inadequate absorption and decreased storage of the
vitamin due to liver disease can cause Vitamin K deficiency. Hence, eating
foods that are high in Vitamin K such as leafy greens (e.g. kale, spinach, and
broccoli) are recommended.

MediCard has 12 free-standing clinics nationwide that offer
consultations, diagnostic tests and specialty medical services for young and
adult patients. For more information, visit a MediCard clinic located near you
or check out their website at www.medicardphils.com.